Monthly Archives: July 2010

Saturday 100731

WOD: Team Workout!!!

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Friday 100730

Strength: DB Military Shoulder Press 3 x 12 Back Extensions 3 x 25 Skills: 10 Minutes to practice Clean position and Jerk form.  Use this time to workout any kinks in your form, this time isn’t about weight it’s about … Continue reading

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Thursday 100729

 WOD:  A: AMRAP in 8 Minutes 4 Deadlift 225/155 8 Wall Ball 20#/14# Rest 3 Minutes B: AMRAP in 12 Minutes 5  Clapping Push Ups 7 Long Jump 9 KB RDL 70#/55# Courtney V. WOD Death By 10 yards: Courtney V :15 … Continue reading

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Wednesday 100728

Strength: Overhead Squat 10-8-6-4 WOD: For Time: 400 Meter Walking Lunge * At the 200 Meter mark men will pick up a 25 LB Plate, ladies 10 LB and continure 200 Meters overhead walking lunge. Courtney S. 400 m with 10lbs … Continue reading

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Tuesday 100727

Skill Work: 10 Minutes to practice forward roll/heandstand/handstands WOD: 3 Rds of: AMRAP in 30 Seconds Ring Pull Ups AMRAP in 30 Seconds L-Sit AMRAP in 30 Seconds Handstand Push Ups/Handstand Hold/Headstand Hold AMRAP in 30 Seconds GHD Sit Ups … Continue reading

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Monday 100726

Skill Work: 10 Minutes to practice Snatch WOD: 3 Rds For Time of: 15 Hang Squat Snatch 75#/55# 30 Squats 60 Sit Ups  

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Sunday 100724

Rest Day

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Saturday 100724

For Time: 70 Full Squat Jump 60 Traveling Push Up 50 Good Mornings 40 Renagade Row 30#/20# 30 V-Ups 20 Burpee 80 steps OH Walking Lunge 45#/25#  

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Friday 100723

Benchmark Friday!!!! Prepare for the unknowable. Horrible Helen or Games Helen Run 1200 meter 63 KB swing 36 Pull ups Run 800 42 KB swings 24 Pull ups Run 400 21 KB swings 12 Pull ups

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Thursday 100721

Strength: Shoulder Press 5, 5, 5, B Bent Over Barbell Row 3 x 12 WOD: 5 Rds for time: 12 DB Split Jerk 40#/25# 24 Lateral Stick Jump

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